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Maghreb couscous

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Maghreb couscous

Also known as: Couscous · Rice & cereals · 200 g serving · 70 min total

Good choice

Phần couscous 200g ~280 kcal, xơ 4g, béo 4g — nền nhẹ.

Lời khuyên: Trộn rau củ, ít muối; kèm đạm (gà/đậu).

742 kcal per serving

Protein 19.4 g · Carbs 143.5 g · Fat 8.3 g · Fibre 5.1 g · Sugars 0.5 g · Sodium 1,556.6 mg

Where the calories come from

Where the calories come fromCalories: 11% protein, 79% carbohydrate, 10% fat. 742 kcal total.742kcal / serving
  • Protein19.43 g · 11%
  • Carbohydrate143.45 g · 79%
  • Fat8.33 g · 10%

Estimated, per 200 g serving.

Daily Value at a glance

Protein39 % % Daily Value
Fibre18 % % Daily Value
Sodium68 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy741.6 kcal37%
Protein19.4 g39%
Carbohydrate143.4 g52%
of which net carbs (carbs minus fibre)138.3 g—
of which sugars0.5 g—
of which added sugars0.5 g1%
Fat8.3 g11%
of which saturated fat4.3 g22%
Fibre5.1 g18%
Sodium1,556.6 mg68%
Where the calories come from
Protein 10% · Carbohydrate 77% · Fat 10% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A54.8 µg RAE6%
Vitamin E0.3 mg2%
Vitamin K1.1 µg1%
Thiamin (B1)1.5 mg125%
Riboflavin (B2)0.9 mg69%
Niacin (B3)11.1 mg69%
Vitamin B60.1 mg6%
Folate (B9)548.0 µg137%
Calcium31.2 mg2%
Iron8.7 mg48%
Magnesium41.6 mg10%
Phosphorus204.0 mg16%
Potassium204.0 mg4%
Zinc1.3 mg12%
Selenium63.8 µg116%
Copper0.3 mg33%
Manganese1.3 mg57%
Iodine120.0 µg80%
Cholesterol17.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingFolate (B9): 137 %; Thiamin (B1): 125 %; Selenium: 116 %; Iodine: 80 %; Riboflavin (B2): 69 %; Niacin (B3): 69 %Folate (B9)137 %Thiamin (B1)125 %Selenium116 %Iodine80 %Riboflavin (B2)69 %Niacin (B3)69 %
Health scoreHealth score 63 out of 100, rated Good.63/ 100
Good

Health score

63 / 100 · Good

Formula: protective index 63 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 63, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy370.8 kcal19%
Protein9.7 g19%
Carbohydrate71.7 g26%
of which net carbs (carbs minus fibre)69.2 g—
of which sugars0.3 g—
of which added sugars0.3 g1%
Fat4.2 g5%
of which saturated fat2.2 g11%
Fibre2.5 g9%
Sodium778.3 mg34%
Where the calories come from
Protein 10% · Carbohydrate 77% · Fat 10% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A27.4 µg RAE3%
Vitamin E0.1 mg1%
Vitamin K0.6 µg1%
Thiamin (B1)0.7 mg58%
Riboflavin (B2)0.5 mg38%
Niacin (B3)5.6 mg35%
Folate (B9)274.0 µg69%
Calcium15.6 mg1%
Iron4.4 mg24%
Magnesium20.8 mg5%
Phosphorus102.0 mg8%
Potassium102.0 mg2%
Zinc0.7 mg6%
Selenium31.9 µg58%
Copper0.1 mg11%
Manganese0.6 mg26%
Iodine60.0 µg40%
Cholesterol8.6 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Dairy-free
  • Low sodium
  • Low sugar

Allergens

  • gluten

Ingredients

  • Couscous — 188 g
  • Bơ — 8 g
  • Muối — 4 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Xơ 4g, béo thấp
  • Natri 280mg

Watch out for

  • Đạm 10g chưa đủ bữa
  • Tinh bột 52g

Healthier swaps

Portion sizes

  • Serving — 200 g
  • Serving — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

742 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 53 min173 min
Running (steady run, 8 MET)≈ 1 h 16 min76 min
Cycling (moderate pace, 6 MET)≈ 1 h 41 min101 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

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